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Ways To Get Rid Of Sleep Disorders

Jul 18, 2019

Stress, tension, anxiety, disease, and depression are a few reasons responsible for causing sleep disorders. Sleep disorders decrease our functionality and always make you feel exhausted. If it occurs regularly then one must seek professional help. Treating sleep disorders is not easy and it takes a long time to get rid of that. But still, there are many methods to help and improve the problem.

How to get rid of Sleeping Disorder Treatment

There are few common sleep disorders such as insomnia (guided meditation for insomnia), sleep apnea, narcolepsy, restless legs syndrome (RLS) and REM sleep behavior disorder. Those can be cured by both medical and non-medical methods.

Medical method
At first, the doctors try to find out the specific sleep disorder that you are suffering from. Then the necessary medicines, healthy routine and sessions are advised to follow. Sleeping pills can be effective for short term immediate relief cases. Medications for anxiety and depression are prescribed as well which causes sleep disorders. But taking medication for a long time is not good for health. Consult a doctor before taking any sleep aid. Medication and few non-medical methods are applied to treat insomnia, RLS, REM, and narcolepsy. For sleep apnea, using a CPAP machine helps to keep the airways open by using mid-air pressure while you are sleeping. It has a mask or prongs which attaches to the mouth or nose. Other dental or oral appliance and surgery may help too. The positional therapy means, wearing a device during the sleeping time to treat sleep apnea.

Non-medical methods

Cognitive-behavioral therapy: This therapy is very common and widely used to treat insomnia and other sleep disorders. It is one kind of psychotherapy combined with cognitive therapy and behavioral therapy. Cognitive therapy identifies all the negative thoughts, fears and beliefs which are causing sleep disorders and behavioral therapy help you to change all those behaviors which are not good for your sleep habits. First identifying your negative thought, then challenge those thoughts and finally replace them with something positive and realistic. Therapists sometimes suggest keeping a diary to write down what you are thinking or feeling to identify the problems. According to specialists, practicing these regularly will definitely improve sleep quality.

Relaxation training: To get enough sleep, one has to be felt calmed and relaxed. This training teaches how to relax your mind and body muscles. Many sleep disorders especially insomnia and RLS can be reduced by relaxation training. It includes breathing exercises, meditation, yoga, guided imagery and other necessary steps suggested by experts. This will help to de-stress your mind.

Stimulus control: You have to go to bed only when you are feeling sleepy and if you are awake for more than 20 minutes, then get up. It is to train you that the bedroom is just to sleep and for sex and nothing else. Habits, like watching TV, using smart devices before going to sleep, and working in the bedroom, are also prohibited.

Biofeedback: In this therapy, many biological functions such as breathing, heart rate, and muscle tension are observed by using sensors. Even biofeedback devices are provided at home to track the daily life routine and pattern.

Hypnosis: Sometimes it is used to reduce sleep disorders by relaxing your body. The therapists follow many techniques to change and remove negativity from your life and the habits that hamper sleep quality.

Sleep restriction therapy (SRT): This therapy is to build relationships with the bedroom and sleep and also focusing on bedroom activities. It is suggested that even on weekends, it has to be the same and constant. There is a strict schedule and restriction for bedtimes and wake up times and also cutting down the nap time. This will make you more tired and help you to get enough sleep. It is useful for insomnia patients.

Sleep hygiene: To get rid of sleep disorders, there are many areas needed to be focused.  Circadian rhymes (24-hr cycle) means how much time and amount a person can sleep well. Unusual bedtime, wrong exercise and light exposure may hamper the quality of sleep. Sleeping on a specific side, following a healthy diet, avoiding large meals before sleep time, increased physical activity, weight loss and getting medical treatment for other diseases are also necessary to improve the cycle. If a person's mind is tensed and stressed, it will reduce sleep time. Exam, job pressure, family and social problems hamper the sleep pattern and cause sleep disorders. Some pre-sleep rituals such as taking a warm bath or meditation can help to relax . Consuming high doses of nicotine and caffeine decreases sleep time also. So it is suggested to avoid these before going to bed as well. Though it is assumed that alcohol helps to fall asleep, actually it worsens sleep quality. If the environment is not comfortable, falling asleep will be difficult. Getting sound sleep is not possible in a hot, humid and noisy environment. Patients are advised to make the room dark, cool and silent by using heavy or blackout curtains, air cooler, and stuffing earplugs.

Other factors
Aging affects the sleep cycle and sleep-hygiene. People who are forty or more experience changed sleep patterns. There is always less sleep and more nocturnal awakenings. It hampers the sleeping quality and they cannot rest properly at night. It may deteriorate health. Few appropriate exercises and improving sleep hygiene can alter the problem.
Pregnancy can cause sleep deprivation too. Pregnant women cannot sleep well at night due to physical conditions. Doctors advise to take an afternoon nap, take a warm bath or drink milk before going to bed. By making the bedroom environment comfortable may help. Sleeping pills are fully forbidden at this time. Sometimes herbal medicines prescribed by doctors may help. This is a temporary problem. After delivery, the problem normally goes away or a doctor should be consulted.
Kids may also experience difficulty while falling asleep due to nightmares and night terrors. If these things become severe and occur repeatedly then doctors’ advice is needed.
 

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